Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Barbell
Barbell Good Morning — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The empty-bar good morning rehearses a hip hinge before deadlifts, cleans, and squats. The hips travel backward while the trunk stays braced; it should feel like a hamstring load, not a bend through the lower back. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
Barbell Good Morning is best used when the workout goal matches its main demand: barbell capacity, clean mechanics, and scalable intensity.
Muscles Worked
HamstringsGlutesBack extensorsCore
Equipment
Empty barbell or PVC pipe
Best For, Avoid If, and Scaling
| Best for | Barbell WODs, skill practice, and athletes who can keep barbell good morning mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Use a dowel or perform an unloaded wall-tap hinge. |
How to Do the Barbell Good Morning
1
Place an empty bar securely across the upper back.
2
Soften the knees and brace the trunk.
3
Push the hips backward while keeping the spine neutral.
4
Stop at strong hamstring tension, then drive the hips forward to stand.
Common Mistakes
✕
Squatting down instead of hinging backward.
✕
Rounding the back or chasing unnecessary depth.
Coaching Tips
✓
Keep pressure across the whole foot.
✓
Use a PVC pipe first if the hinge pattern is unfamiliar.
Scaling Options
Easier / Beginner
Use a dowel or perform an unloaded wall-tap hinge.
Harder / Advanced
Use a slow tempo with the empty bar; save added load for strength work.
Related WODs
Use Barbell Good Morning in a Real Workout
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Barbell Good Morning feel?
You should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
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